Lower Body Power Workout - 45min Advanced
You will develop explosive lower body strength using a high-intensity power scheme. This workout combines heavy compound hinges and unilateral squats to maximize force production across your glutes and quads. It is designed for advanced lifters who want to bridge the gap between pure strength and athletic performance.
Ideal for competitive athletes or experienced lifters looking to improve their vertical jump or sprinting speed. It is perfect for anyone wanting to build a resilient, powerful lower body using Tonal resistance profiles.
Equipment
Workout Plan
Rest 120s between main power lifts, 60-90s between secondary compounds, and 45s for isolation finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet through the floor and explode upward as the digital weight engages.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your chest tall and use the smart handles to maintain balance while driving through the front heel.
Racked Offset Squat
Glutes, Hamstrings, Quads, Obliques
Resist the Tonal pull to one side by engaging your obliques throughout the squat.
Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on a slow 3-second eccentric phase to maximize hamstring tension against the constant resistance.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the outside foot forcefully to return to the starting position.
Goblet Squat
Glutes, Quads, Abs
Keep the handles tight to your chest and maintain a brisk pace to build muscular endurance.
Why this order
We begin with high-set, low-rep deadlifts to recruit maximum motor units while you are fresh. The sequence moves from bilateral power to unilateral stability to address imbalances and ensure total leg development. We finish with a high-rep squat to press to tax the central nervous system and metabolic capacity.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
Should I use any Tonal weight modes for the deadlifts?
Yes, enable Chains mode for the Neutral Grip Deadlift to maximize power as you reach the top of the movement.
How heavy should I go for the 3-rep sets?
Aim for a weight that feels like a 9 out of 10 effort but allows for maximum speed on the ascent.
What if I lose my balance during Bulgarian Split Squats?
Reduce the digital weight slightly or move closer to the Tonal to improve the cable angle for better stability.
How often should I do this workout?
Because of the high central nervous system demand, perform this session twice a week maximum with at least 48 hours of rest between.